The Japanese diet for weight loss (also often referred to in the circle of followers of various diets simply - "Japanese woman"), which will be discussed below, is not really directly related to the Land of the Rising Sun, butrepresents a certain dietary regimen for men and women, allowing you to remove excess fat mass from your body quickly and relatively inexpensively. The expected weight loss in 2 weeks of strict adherence to such a diet varies between 6-8 kilograms.
The mechanism for losing weight in the Japanese diet is mainly based on restricting the intake of calories from food in the human body, especially from fatty, carbohydrate-rich and salty foods. It is for this reason that the Japanese diet can be safely classified assalt-freeandproteindiets. In addition to the effect of weight loss, the purpose of the Japanese diet is also todetoxifythe body and normalize all
You should also start a diet so "rigid" after the preliminary preparation of your body, which, in addition to the psychological attitude, requires rejection during the previous week of potentially harmful foods (sweets, fast food, smoked meats, salty foods, etc. ) and reduce the size of the portions consumed.
Today, there are three variants of the Japanese diet, differing only in the number of days (7; 13 or 14) during which this diet should be observed and, consequently, the number of kilograms of weightlost.
When choosing this type of diet, the nutritious diet is calculated for only 7 days, during which it is possible to get rid of 2-3 kilograms of excess weight. The recommended menu for the week is an unequivocal and strict plan for the use of acceptable foods at a special time of the day for them and does not allow any changes, both in terms of replacement of dishes and in terms of their alternation. It is worth noting that the reviews of some nutritionists on this version of the Japanese diet indicate the insufficiency of said period of time for the full effectiveness of weight loss, since, in their opinion, during the first week of the diet, only the body adjusts to a reduced diet.
A two-week or 14-day salt-free Japanese diet is considered the most optimal for complete weight loss. Reviews on the productivity of this dietary option give the figures for the end result of its strict adherence, varying within minus 6-8 kilograms of body fat. As in the previous case, the 14-day Japanese diet menu is strictly fixed and does not tolerate deviations. All recommended foods should be eaten at the designated time of day and on a specific day of the week.
The Japanese diet menu for 13 days exactly repeats the dietary regimen described above and differs from it only in the absence of the need to observe a strictly reduced nutritional diet for the last 24 hours. The Japanese 13-Day Salt-Free Diet, whose reviews for weight loss effectiveness are almost identical to its longer version, should also be kept within the framework of all the above-stated rules for recommended food intake.
The set of foods allowed for any Japanese diet is highly restricted and allows the following foods:
| Proteins, g | Fat, g | Carbohydrates, g | Calories, kcal | |
Vegetables and herbs |
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| eggplant | 1, 2 | 0, 1 | 4. 5 | 24 |
| zucchini | 0. 6 | 0. 3 | 4. 6 | 24 |
| cabbage | 1. 8 | 0, 1 | 4. 7 | 27 |
| carrots | 1, 3 | 0, 1 | 6, 9 | 32 |
Fruit |
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| pineapples | 0. 4 | 0. 2 | 10. 6 | 49 |
| oranges | 0. 9 | 0. 2 | 8, 1 | 36 |
| pears | 0. 4 | 0. 3 | 10. 9 | 42 |
| kiwi | 1. 0 | 0. 6 | 10. 3 | 48 |
| lemons | 0. 9 | 0, 1 | 3. 0 | 16 |
| grapefruit | 0. 6 | 0. 2 | 6. 7 | 32 |
| apples | 0. 4 | 0. 4 | 9, 8 | 47 |
Bakery Products |
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| rye crackers | 16. 0 | 1. 0 | 70. 0 | 336 |
| rye bread | 6. 6 | 1, 2 | 34. 2 | 165 |
| rye bread | 11. 0 | 2. 7 | 58. 0 | 310 |
Dairy products |
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| 1% kefir | 2. 8 | 1. 0 | 4. 0 | 40 |
Meat products |
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| beef | 18, 9 | 19. 4 | 0, 0 | 187 |
Bird |
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| chicken fillet | 23, 1 | 1, 2 | 0, 0 | 110 |
Eggs |
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| chicken eggs | 12. 7 | 10. 9 | 0, 7 | 157 |
Fish and seafood |
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| blue whiting | 16. 1 | 0. 9 | - | 72 |
| cod | 17, 7 | 0, 7 | - | 78 |
| hack | 16. 6 | 2. 2 | 0, 0 | 86 |
Oils and fats |
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| olive oil | 0, 0 | 99. 8 | 0, 0 | 898 |
Refreshments |
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| mineral water | 0, 0 | 0, 0 | 0, 0 | - |
| coffee | 0. 2 | 0, 0 | 0. 3 | 2 |
| green tea | 0, 0 | 0, 0 | 0, 0 | - |
Juices and compotes |
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| tomato juice | 1, 1 | 0. 2 | 3. 8 | 21 |
| * the data is indicated per 100 g of product |
Due to the strict limitation of acceptable ingredients, the list of prohibited foods seems more impressive and mainly includes:
| Proteins, g | Fat, g | Carbohydrates, g | Calories, kcal | |
Fruit |
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| bananas | 1. 5 | 0. 2 | 21. 8 | 95 |
| cherry | 0. 8 | 0. 5 | 11. 3 | 52 |
| figs | 0, 7 | 0. 2 | 13, 7 | 49 |
| lychee | 0. 8 | 0. 3 | 14. 4 | 65 |
| tangerines | 0. 8 | 0. 2 | 7. 5 | 33 |
| khaki | 0. 5 | 0. 3 | 15. 3 | 66 |
| cherry | 1, 1 | 0. 4 | 11. 5 | 50 |
Nuts and dried fruits |
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| raisins | 2. 9 | 0. 6 | 66. 0 | 264 |
| dried apricots | 5. 2 | 0. 3 | 51. 0 | 215 |
| prunes | 2, 3 | 0, 7 | 57, 5 | 231 |
Cereals and cereals |
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| semolina | 3. 0 | 3. 2 | 15. 3 | 98 |
| millet porridge | 4. 7 | 1. 1 | 26, 1 | 135 |
Flour and pasta |
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| wheat flour | 9. 2 | 1, 2 | 74, 9 | 342 |
| paste | 10. 4 | 1, 1 | 69, 7 | 337 |
| noodles | 12. 0 | 3. 7 | 60, 1 | 322 |
| spaghetti | 10. 4 | 1, 1 | 71. 5 | 344 |
| paste | 10. 0 | 1, 1 | 71. 5 | 344 |
| pancakes | 6, 1 | 12. 3 | 26. 0 | 233 |
| dumplings | 7. 6 | 2, 3 | 18, 7 | 155 |
| pancakes | 6, 3 | 7. 3 | 51, 4 | 294 |
Confectionery |
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| jam | 0. 3 | 0, 1 | 56. 0 | 238 |
| marshmallow | 0. 8 | 0, 0 | 78, 5 | 304 |
| sweets | 4. 3 | 19, 8 | 67, 5 | 453 |
| jam | 0. 9 | 0. 2 | 40. 3 | 183 |
| marshmallow | 0. 5 | 0, 0 | 80. 8 | 310 |
| cookies | 7. 5 | 11, 8 | 74, 9 | 417 |
Ice Cream |
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| ice cream | 3. 7 | 6, 9 | 22, 1 | 189 |
Cakes |
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| pastel | 4. 4 | 23. 4 | 45. 2 | 407 |
Chocolate |
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| chocolate | 5. 4 | 35, 3 | 56, 5 | 544 |
Dairy products |
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| 4. 5% milk | 3. 1 | 4. 5 | 4. 7 | 72 |
| coconut milk | 1. 8 | 14, 9 | 2. 7 | 152 |
| condensed milk | 7. 2 | 8. 5 | 56. 0 | 320 |
| soy milk | 3. 3 | 1. 8 | 5. 7 | 54 |
| 35% cream (fat) | 2. 5 | 35. 0 | 3. 0 | 337 |
| 40% sour cream (fat) | 2. 4 | 40. 0 | 2. 6 | 381 |
| Fruit yogurt 3, 2% | 5. 0 | 3. 2 | 8. 5 | 85 |
Meat products |
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| pig | 16. 0 | 21, 6 | 0, 0 | 259 |
| lard | 2. 4 | 89. 0 | 0, 0 | 797 |
| lamb | 15, 6 | 16. 3 | 0, 0 | 209 |
| bacon | 23. 0 | 45. 0 | 0, 0 | 500 |
| ham | 22. 6 | 20, 9 | 0, 0 | 279 |
| chops | 16. 6 | 20. 0 | 11, 8 | 282 |
| fillet | 27. 8 | 29. 6 | 1. 7 | 384 |
Sausages |
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| cooked sausage | 13, 7 | 22, 8 | 0, 0 | 260 |
| with smoked sausage | 28. 2 | 27. 5 | 0, 0 | 360 |
| for smoked sausage | 16. 2 | 44, 6 | 0, 0 | 466 |
| sausage with / dry | 24, 1 | 38, 3 | 1. 0 | 455 |
| sausage with / smoked | 9, 9 | 63. 2 | 0. 3 | 608 |
| liver sausage | 14. 4 | 28. 5 | 2. 2 | 326 |
| sausages | 10. 1 | 31. 6 | 1. 9 | 332 |
| sausages | 12. 3 | 25. 3 | 0, 0 | 277 |
| peaks | 10. 0 | 33. 0 | 0, 0 | 337 |
Bird |
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| fried chicken | 26. 0 | 12. 0 | 0, 0 | 210 |
| fried chicken liver | 30. 8 | 8, 9 | 2. 0 | 210 |
| smoked chicken wings | 29, 9 | 19. 5 | 0, 0 | 290 |
| smoked chicken thighs | 10. 0 | 20. 0 | 0, 0 | 220 |
| roast turkey | 28. 0 | 6. 0 | - | 165 |
| roast goose | 22, 9 | 58. 8 | - | 620 |
Alcoholic beverages |
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| absinthe | 0, 0 | 0, 0 | 8. 8 | 171 |
| brandy | 0, 0 | 0, 0 | 0. 5 | 225 |
| honey wine | 0, 0 | 0, 0 | 21. 3 | 71 |
| whiskey | 0, 0 | 0, 0 | 0. 4 | 235 |
| vodka | 0, 0 | 0, 0 | 0, 1 | 235 |
| gin | 0, 0 | 0, 0 | 0, 0 | 220 |
| cognac | 0, 0 | 0, 0 | 0, 1 | 239 |
| liquor | 0. 3 | 1, 1 | 17. 2 | 242 |
| beer | 0. 3 | 0, 0 | 4. 6 | 42 |
| ron | 0, 0 | 0, 0 | 0, 0 | 220 |
| love | 0. 5 | 0, 0 | 5. 0 | 134 |
| tequila | 1. 4 | 0. 3 | 24. 0 | 231 |
| champagne | 0. 2 | 0, 0 | 5. 0 | 88 |
Juices and compotes |
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| banana juice | 0, 0 | 0, 0 | 12. 0 | 48 |
| cherry compote | 0. 6 | 0, 0 | 24, 5 | 99 |
| cherry juice | 0, 7 | 0, 0 | 10. 2 | 47 |
| pomegranate juice | 0. 3 | 0, 0 | 14. 5 | 64 |
| gelatin | 0. 2 | 0, 0 | 16. 7 | 68 |
| tangerine juice | 0. 8 | 0. 3 | 8, 1 | 36 |
| apple nectar | 0, 1 | 0, 0 | 10. 0 | 41 |
| * the data is indicated per 100 g of product |
Below is a detailed Japanese diet menu plan that can be followed for 7-14 days.
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For clarity of the described menu of the Japanese diet, you can use a schematic photo of a meal schedule calculated for 7 days.
In the following article, we will see several recipes for Japanese cuisine that, although they are not included in the menu of the described diet, can be useful in the fight against extra kilos or to maintain the existing weight at the appropriate level.
Required ingredients:
Rinse the rice semolina well (you can replace the rice with Japanese noodles if you wish), put it in a pot with water and bring to a boil a little, then add the fish fillet, cut into small pieces, to the boiling water andcook over low heat.
At this time, lightly fry the shellfish in a pan (about 2 minutes). Chop the carrots and green beans into small pieces and add them to the skillet along with the soy sauce, salt, and pepper. After 7 minutes, add shellfish to the future soup, bring the water to a boil and turn off the stove. Garnish the soup with your favorite herbs when served.
Required ingredients:
Pour the funchoza with hot boiled water, let it stand for up to 10 minutes, then discard the noodles in a colander (do not pour the remaining water). Peel the onion and bell pepper from the seed box, rinse, and cut the onion into thin halves and the bell pepper into small strips.
Prepare the marinade by rinsing the cilantro well and cutting it into small pieces. Peel the garlic and mince it with a knife or with garlic. In a saucepan, mix 3 tbsp. l. leftover funchose water, curry, soy sauce, 2/3 minced coriander, lemon juice, minced garlic, and sesame oil. Place the saucepan over low heat and cook the marinade for about 3 minutes, stirring occasionally.
Coarsely chop the funchose and place in a salad bowl. Add the precooked shrimp, chopped peppers, onion, and the rest of the cilantro. Mix all the ingredients well and season with the marinade.
Required ingredients:
Wash the tomatoes and cut them into round or semi-circular pieces. Cut the jerky into thin slices and place them well with the tomatoes and herbs on a plate.
Beat the eggs with a whisk, add all the mayonnaise to them and continue beating until a homogeneous liquid mass is formed (the mayonnaise's salinity is sufficient for the dish and therefore no additional salt is required).
Put the pan on a low heat, heat it up and add a little vegetable oil on its surface (the amount of oil should be kept to a minimum, as its excess will spoil the flavor of the dish).
Pour a thin layer of the whipped tortilla mix into the skillet (just like pancakes) and immediately spread over the entire area. Fry a thin layer of tortilla on one side, for about 20-30 seconds, and roll it into a kind of flat roll with a wooden spatula. Leave the resulting roll on the edge of the pan and spread the next omelet batter over it so that a small amount drips under the first roll. After 20 to 30 seconds, roll up the second roll and twist it to the first. Repeat the same procedure until all the liquid mass of the tortilla is used.
Transfer the resulting tortilla rolls to a plate with meat and tomatoes, cut into convenient slices and serve.
Required ingredients:
Wash the cucumbers, tomatoes, and parsley. Cut off the tops of the tomatoes and scoop out the seeds with a spoon. Cut a tomato into circles and the rest into small cubes, cut the cucumbers into the same cubes. Finely chop the parsley, leaving a couple of sprigs for garnish.
Boil the rice in a little salted water and drain in a colander. Boil the hard-boiled chicken eggs, cool and peel. Finely chop 1. 5 eggs and slice 0. 5 eggs.
For salad dressing, mix the soy sauce with the juice of half a lemon and add pepper / salt.
Combine cooked rice, cucumber cubes, tomatoes and chopped eggs in a salad bowl. Pour the prepared dressing over the salad and stir gently. Garnish with egg wedges, tomato circles, and parsley sprigs.
Naturally, during the period of adherence to the Japanese diet (especially its variants, designed for 13 and 14 days), the human body gets used to a limited intake of food and rebuilds itsmetabolismwork with low calorie foods. An abrupt cessation of such a diet and a quick return to the calorie-rich meals previously consumed can not only negate all the positive result of losing weight, but also increase the number of extra pounds. Therefore, before leaving the diet for the usual nutritious diet, it is necessary to adhere to a kind of dietary menu for at least a similar period of time, leaving with a gradual and precise daily replenishment of the food ration. The optimal duration of abstinence from any weight loss diet is considered to be a period of time that is twice as long as the diet itself, or at least equal to it in terms of time.
Because any temporary regimen of the Japanese diet is strictly limited in relation to both the food itself and its caloric content, it is not recommended to practice it when:
Before embarking on a fairly "rigid" Japanese diet, you should consult with a dietitian, as this diet is not suitable for everyone.
When buying Japanese diet foods, make sure they are of quality. For example, the coffee that is actively used in this diet should be not only natural, but also first-class, since only such a drink includes the antioxidants necessary to eliminate toxins from the body.
Beef and poultry are better to choose "homemade", due to the higher content ofminerals,vitaminsand other useful substances and the absence ofhormonesandantibioticsIt is recommended to buy seafoodfresh when its quality is beyond question. Furthermore, fruits and vegetables must be fresh and respectful with the environment.
Throughout the Japanese diet, meat and fish dishes can, in principle, be prepared in any way, but it is better to avoid frying these products. From vegetable oils, it is necessary to choose olive oil, and then use it in minimal amounts.
In case of preparing for long-term options (13 or 14 days) of the Japanese diet, you should consider taking an additionalvitamin and mineral complexas consumptionLong-term low-calorie food, of course, will create a deficiency of these substances necessary for the human body.
First of all, in various forums dedicated to dietetics, the apparent discrepancy between the name of this diet and its absolutely non-oriental diet is discussed. Regarding the origin of this diet, a variety of versions and assumptions have been raised that, however, have not come close to solving such dissonance. Be that as it may, in any diet to lose weight, the main thing is not its name, but its effectiveness in terms of weight loss, and in this sense, the reviews of those who have lost weight with the Japanese diet, as well as the comments of nutritionists about it, most of the time they agree on their positive assessment.
According to most of the people who have experienced the productivity of this diet, even adherence to the "Japanese" variety, designed for just 7 days, shows tangible positive results in terms of getting rid of excess fat mass, whilethe muscular structure remains unchanged. Importantly, many people with different starting weights leave many positive reviews about the Japanese diet, with photos of the results and recommendations. The plumb bob for a week of such a diet varies between 3-5 kilograms, and if your longer options are maintained (for 13 and 14 days) it is 5-8 kilograms. It is worth saying that the reviews of the Japanese diet for 14 days and 13 days in terms of its effectiveness in terms of weight loss are almost identical, and the reason for the appearance of a 13-day diet is most likely the desire toreduce such a strict diet in at least 24 hours.
